Lean Bulk Beef and Rice Bowl
850 kcal that doesn't feel like a chore. The bulk dinner that's not a fourth chicken breast or a tub of pasta. Lean beef, rice, avocado, glaze.
You need
- 1 nonstick pan
- 1 small pot for rice
- 1 sharp knife
Ingredients
For 1 serving
- 200 g (7 oz) lean ground beef (90/10)
- 120 g dry (2/3 cup) jasmine rice
- 150 g (1 cup) broccoli florets
- 0.5 avocado, sliced
- 2 tbsp low-sodium teriyaki sauce
- 1 tsp neutral oil
- 2 cloves garlic, minced
- 1 tsp sesame seeds
- 1 spring onion, sliced (for topping)
- to taste salt + black pepper
How to cook
Cook the rice per package instructions.
Steam the broccoli for 4 minutes until just tender. Set aside.
Microwave with a splash of water and a plate on top works too. Don't overthink the broccoli.
Heat the oil in the pan over medium-high. Add the ground beef. Break it up but leave chunks.
Sear the beef without stirring for 3 minutes so it browns. Then toss and finish cooking through, 3 more minutes.
Brown is flavor. Pale grey beef means you stirred too early.
Add the garlic for the last 30 seconds. Drain off any pooled fat if it's more than a teaspoon.
Pour the teriyaki over the beef. Toss for 30 seconds until everything is glossy and the sauce reduces slightly.
Build the bowl: rice, beef, broccoli, fanned avocado. Scatter sesame seeds and spring onion. Salt and pepper.
Why it fits a build muscle goal
- 850 kcal in a single serving with 52 g protein. One bowl gets you 1/4 of a 200 g daily protein target.
- Avocado delivers calorie-dense fat that doesn't feel forceful like peanut butter on toast.
- Lean 90/10 beef keeps the fat reasonable while protein and rice carry the calorie load. Lean bulk done clean.
Pann is your AI cooking assistant: tell it what you've got and it builds the meal around it, quietly sized to your build muscle goal. No food database, no log spiral.